Skip to main content

Monday, May 10, 2021

By May 9, 2021May 17th, 2021No Comments
If you are NEW to Mayhem Athlete, please READ THIS! (Common FAQs)
If you are new to Mayhem Athlete, welcome!
We are pumped to have you and will help direct you for the best experience possible.

Click “Workout prep notes available” directly below for all the details

Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
Crossover Symmetry Warm-up
Banded 7’s

**2. Workout Prep**
1 set
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats

Andy Griffith
12 min AMRAP
200m Run
10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP
200m Run
20 Push-Up

-Rest 2 Min-

12 min AMRAP
200m Run
30 Air Squat

– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

As mentioned previously, people want to know if a food is “good” or “bad.” Food, particularly, whole unprocessed food, is a mixture of 1) macronutrients with a caloric value and 2) micronutrients without a caloric value. And each person needs to eat a certain number of macronutrients and micronutrients per day for optimum body composition, health, and performance.

Take almond butter, for example. Almond butter is predominantly a fat source, but it also carries protein and carbs that add calories to one’s total daily caloric needs. In addition, it’s got a mix of vitamins and minerals like Vitamin E and magnesium. But there is some amount of almond butter that although you could achieve all your Vitamin E and magnesium needs, you’ve eaten too many calories (predominantly from fat).

So, we learn that absolute food rules go away when you start to see food as a mixture of nutrients, where you are trying to get the right levels of different nutrients and each food you eat contributes towards that total. It effectively becomes food “Tetris” – where you eat a variety of foods to fit together in a way that gets the right levels of everything.

A lot of foods label themselves as “high-protein” foods, but they aren’t really that.

Wait, huh?

A food may contain a good number of protein grams per serving, but it might have more calories from carbs and/or fat so it’s not really predominantly protein. It’s actually a carb or fat source. To determine if something is a protein source, use the nutrition label. To be a “protein-food,” the protein grams need to be higher than the carb grams and at least double the fat grams.

As an example, suppose there are 8 grams of protein per serving in a food. To be predominantly a protein source, the carb grams need to be less than 8, and the fat grams need to be less than 4. You’ll find this is NOT true for a lot of non-meat protein options, such as protein bars, or even fattier cuts of meat like bacon.

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply